FMS > Get-up > Questions and Answers...
It seems there are more questions re: the Get-up as shown in Kalos Sthenos and it's corrective nature and the FMS (
www.functionalmovement.com) so I figured I would try to answer the questions raised.
Specifically from a blog post by mc - found here -
mc's blog
A little background on me - my Bachelor of Science is in Sport Medicine and Athletic Training which means I have a pretty deep understanding of anatomy, physiology, Orthopedic evaluation and rehabilitation and have been working with understanding movement, injury and rehabilitation for quite a while now (20 years or so). Add to that- years as a Certified Strength and Conditioning Specialist through the NSCA, various other certifications along the way and years of personal training which have culminated in achieving the Master RKC status and co-developing the CK-FMS (a blending of the FMS and RKC) and I am also on the Advisory Board for the FMS. I am also working on Z Health (R, I, S phase so far) and I aggressively pursue my continuing education in various other ways. As Master RKC and a teacher for FMS and the CK-FMS I routinely educate others on training, movement etc...
My point....I have been doing this for quite a while and speak from education as well as experience.
To the Questions:
Can the Get-up be a stand alone screen?
Maybe is the answer... and I know most people hate that answer. But - there it is.
As Pavel states in the Naked Warrior when he quotes a special forces member - "i should be able to take care of myself naked in the forest but it goes without saying that I would do better with my knife, gun, clothes, body armor, and my entire squad with me..." (that is a paraphrase by the way... get Naked Warrior for the full story...)
So can I use the get-up as a screen - Yes - Is it as good as or equal to the FMS - No.
Let's look at that from both angles... based on what I am looking for in the Get-up and if it has an FMS tie in:
Roll to Punch -
I look for attention to detail and safety in respecting KB and shoulder. Once the "punch" is performed I look for shoulder packing (shoulder blade in back pocket - lat engaged). After that proper positioning of the opposite arm and same side leg. FMS tie in - not really maybe some small correlation to the Rolling patterns in Primitive Patterns.
Punch to Elbow -
As this move is performed I look for the shoulders to stay packed and for the down leg to stay down and for a smooth but controlled 45 degree move to the elbow. FMS tie in - inability to keep the down leg down can correlate to the Primitive Patterns and Rotary Stability test -
this can possibly be addressed with the Get-up but may need deeper assessment through the Primitive Patterns program.
Elbow to Post -
I look for continued shoulder packing and positioning during transition and proper hand placement. FMS tie in - Failure to maintain proper shoulder position with the KB could indicate restriction correlated with the Shoulder Mobility test or it could just indicate a lack of activation and ability to use the lat and scapula properly.
Post to Bridge -
Transitioning into the Bridge I look for continued shoulder packing and positioning and the ability to perform a full hip extension on both the straight and bent leg. FMS tie in - the FMS checks hip extension in three different ways so we have some cross over here.
Bridge to Knee -
From the bridge into the transition into bringing the knee to the ground we look for continued shoulder position and the ability to keep the bent leg hip extended and work around that hip effectively. FMS tie in - if the hip dips on the bent leg during transition it could indicate a failure to keep the glutes engaged which we check in both the Backside program and Knee and Hip program assessments also can correlate with the ASLR.
Knee to Half Kneel
Transitioning from the knee and hand on the ground to a half kneeling position while keeping the shoulder packed. FMS tie in - could correlate with TSPU for core activation but not much tie in here.
Half Kneel to Stand
Smooth transition to standing from the half kneeling position - again shoulder packing and positioning and ability to maintain alignment and positioning of both the legs and spine and KB. FMS tie in - most similar to the ILL but doesn't force crossing midline (an essential skill) so it misses an important part of that test but asymmetrical stance stability is tested.
So as you can see the Get-up has portions of the FMS but not the whole package.
The Get-up can identify certain neck issues and breathing issues unique to it.
What is it missing or how does it compare to the FMS?
FMS tests stability (called coordination by some) in symmetrical stance, asymmetrical stance and single leg stance. Get-up only gets asymmetrical (and that doesn't ask for the same crossing of midline).
FMS tests mobility of the hip, knee, ankle and shoulder - in multiple positions - the Get-up does this to an extent but not the same and not in the symmetrical and single leg stances.
FMS tests reflexive core stabilization in the Trunk Stability Push-up - the Get-up doen't really get this. the Punch to Elbow is more rotary in nature but does have some reflexive stabilization in it but as I said it is more rotary in nature.
FMS tests Shoulder Mobility with a specific reach incorporating Thoracic extension, Shoulder abduction/external rotation and flexion and Shoulder addcution/internal rotation and extension. While the Get-up assesses shoulder mobility and thoracic mobility it misses some of the specific positions of the SM test but does incorporate moving the body around a stabile shoulder - unique to the Get-up.
FMS tests split you in to Right and Left halves in 5 of the tests looking for asymmetry - The Get-up does this to an extent and within the moves of the Get-up and the tie-ins as mentioned.
Any exercise that is performed on the right and then left side can be a chance for evaluation of symmetry.
FMS tests (once all 7 are performed) allow you to quickly identify the Weak Link and provides corrections for those weak link (s). The Get-up can find a weak link but it may just be specific to the Get-up and not as targeted as the FMS identified weak link.
On the "mixed research" - a little inside information here... one of the studies claiming the FMS doesn't find what it claims to find was scoring the tests in the opposite manner (meaning they took the 1's as the best and 3's as the worst) so you have to be very careful in interpreting the results of "research". Research in the FMS means you have to find a group of people before they take on some given activity - screen them - and then do nothing but wait for them to get injured. Sounds great doesn't it! ;-) This is just one of the many reasons I hate research and why I do not wait for peer reviewed research to tell me what I already know from years of practice. Will the research come? Sure but despite there not being any peer reviewed research on ketchup we still put it on our fries and burgers. (credit to Alwyn Cosgrove for that quip - see link on left for his blog)
On the hover or the thought that the bridge is dangerous:
#1 - The Get-up properly taught is taught bodyweight first - meaning you will already know if the person has an issue before you load them.
#2 - The hover uses your Hip Flexor to "trigger" your abs - this is the definition of a dysfunctional core stability pattern (can it be done - sure but you need to be sure it doesn't change your firing sequence) - and "feeling" your abs work means NOTHING in relation to true core stability and functioning of the Inner Unit of your Core.
#3 - Hopefully you performed the FMS screen before hand to check the individuals true movement ability before trying to condition them. (more on this in a moment)
#4 - If the person lacks hip extension or feels the bridge is too difficult perform one of the other options offered in the DVD. You will know they lack hip extension from the bodyweight get-up - correct it before you ask for it in the weighted get-up. Until it is corrected perform another variation or only the pieces of the Get-up that lead to that step.
#5 - This bridge position is mild compared to other bridging variations in training, yoga, martial arts, gymnastics etc.... but here it is dangerous... really???
Performing the FMS FIRST means you will have already targeted weak links and worked on Removing the Negative before you load the individual or begin to attempt to Condition the individual.
Why FMS and not just the Get-up?
Re-read the statement above and see if you still have the same question.
I choose to use both because there are benefits to both and the more tools I have in my "toolbox" the better able I am to work with my clients.
FMS and the Get-up and bands and whatever tool I deem necessary to help my client achieve their goal and/or remove the negative.
To be clear - if you know the FMS and the Get-up - use both.
If only FMS - obvious.
If only Get-up - use it as an appraisal of Left/right symmetry and use the corrections where you find issues.
